25 Minute Dumbbell Ladder Workout

Hey lady! I made this workout just for you! All you need is one set of dumbbells and a timer. I personally use the Smart WOD timer, but you can totally use what you prefer.

This is a ladder workout. The length of work increases by 10 seconds per round. You’ll see it outlined below along with a detailed explanation and modified/advanced version of each exercise below as well.

This is a strength endurance (progressive) type of workout. So it will challenge not only your body and stamina, but your mind, too. Hence the title: get out of your head!

I hope you enjoy this workout. You can do this at a gym or in the comfort of your own home :)

the workout:

Round 1: 30 seconds of work, 10 seconds of rest ~ 4 minutes + 40 seconds
Round 2: 40 seconds of work, 10 seconds of rest ~ 5 minutes + 40 seconds
Round 3: 50 seconds of work, 15 seconds of rest ~ 7 minutes + 20 seconds
*BONUS* Round 4: 60 seconds of work, 15 seconds of rest ~ 8 minutes + 30 seconds

7 Exercises:

1. Dumbbell squats

2. Crescent lunge + dumbbell press, alternating legs (switch kick is optional as you alternate)

3. Standing dumbbell curls (advance this with a wall sit!)

4. Single arm snatches

5. Plank dumbbell rows

6. Plank up and downs

7. Dumbbell swings

Exercise Details:

Move one: Dumbbell Squats

These are pretty straightforward. Think about not only engaging the obvious muscles like your butt and quads, but also think about your back, your core, your hamstrings are you drive up to stand and pay attention to your biceps, triceps and shoulders as you stabilize the dumbbell.

Modify: either do bodyweight or one light dumbbell
Advanced: heavier weights or increase in weights as you progress through each round

Move two: Crescent lunge with a dumbbell press

The goal of this exercise is to focus on stabilizing your core + legs. The press just adds an extra modality. Be controlled and careful not to use your low back. Tuck your pelvis under as you lift up. This is a fantastic exercise to add to your weekly routine because you will notice a difference rather quickly.

Modify: no weights at all or very light weights, and/or omit the press
Advanced: add 2 reps when you press or increase weights as you progress

Move three: Standing dumbbell curls

Again, another basic move. I like to angle my dumbbells at a 45 degree so I don’t compensate with other muscle groups.

Modify: less weight
Advanced: do a wall sit rather than standing

Move four: Single arm dumbbell snatch

For this exercise, try your best to maintain a “square hip” position especially as your reach for the weight and then as you snatch it up. Sometimes, we tend to want to lean to one side because of the heaviness of the dumbbell. And then, with a snatch, the goal is to keep the dumbbell control and close to the body.

Modify: lighter weight
Advanced: heavier weight or a dumbbell in each hand and/or deeper squat

Move five: Plank dumbbell rows

Plank postion, square hips as you row the weight back. Be sure to squeeze as you row, but also keep your shoulders down and back. Keep a slight bend at your elbow with your stabilizing arm.

Modify: knees down and/or keep the weights off to the side rather than holding the plank with the dumbbell, use lighter weights or even consider omitting the weights completely. This is totally an exercise you can do with bodyweight. I’d rather you do that, than compromise your form.
Advanced: heavier weights, add a push-up

Move six: Plank up and downs or commando

With this exercise, you are basically moving from a straight arm plank position to a forearm plank position while alternating which arm goes down/up first. Think about stabilizing your core, keeping your pelvis gently tucked and try not to use your low back. Your body should look like a plank of wood - horizontal. No bending.

Modify: knees down
Advanced: add a weighted plate on your back or add in some different exercises like shoulder taps, knee taps, plank jacks etc.

Move seven: Dumbbell swings

Similar to a kettlebell swing, but they do feel slightly different because the weight is distributed differently than a traditional kettlebell. Hinge at your hips and then drive up with your hips. This is not an arm exercise. Mainly hip, core + back.

Modify: swing halfway, lighter weight
Advanced: heavier weight

Let me know if you try this workout in the comments below!

XOXO Kelsey